Beat the Sunday Fear


Nobody can deny that feeling on a Sunday evening. The sense of impending doom, heart beating faster than usual and the all-round shitty sensation of the ‘Sunday Fear’. I think everybody in the working world has experienced this at some point, no matter how much you love your job. Maybe you’ve a presentation this week, maybe you were promoted and haven’t the faintest clue what this week will hold. Or maybe you had a few too many drinks last night! Whatever situation the ‘Sunday Fear’ is never pleasant. Here are a few things that really help me through those Sunday evenings.


Set aside 10/15 minutes and find a quiet space in your house where you won’t be disturbed. Sit on a chair or place a cushion on the floor and sit with your legs crossed in front of you. A candle, oil or incense are optional. Take a deep breath in through the nose and exhale through your mouth. Repeat twice and close your eyes.


You’re going to do a body scan starting from the top of your head. Take your time as you move down your body and notice the different body parts, face, jaw, shoulders, hands, stomach, legs etc. Once you get to your feet begin to notice any uncomfortable sensations in your body. Really notice these sensations. This may be difficult at the start but then you will notice that these uncomfortable sensations will begin to dissipate, like sugar dissolving in water. Now bring your attention to an area of your body that feels pleasant and comfortable. Again feel into these pleasant sensations and allow your body to soften.


Repeating a mantra or affirmation either out loud or in your head can really help ease the ‘Sunday Fear’ also. Some of my favourites are:

  • ‘I can do this’.
  • ‘These are just thoughts/sensations, not real-life’.
  • ‘I can handle whatever this week throws at me’.
  • ‘This is going to be a good week’.
  • ‘This too shall pass’ (my ultimate favourite!).


When you’re ready, begin to bring your senses back into the room. Notice any sounds or smells and begin to move your fingers and toes gently. Rub your palms together and place them over your eyes for a few seconds. Slowly blink your eyes open. Allow the ‘Sunday Fear’ to pass and enjoy the rest of your evening and week ahead!